Sashimi of ham

Posted January 7, 2013 by janice ham Sashimi

I know it sounds weird, but listen to me.  I discovered this snack roasted seaweed which everyone already seems to eat.  I was not sure if they were easy Dukan but I looked at the nutritional content and feel very good, as long as you don't eat the whole package!  A packet has 30 calories and 1 gram of protein without sugar.  Problem is, it is a bit of grease in them.  2 grams in the package by half.  In order to reduce it to a minimum, take advantage of their crispness and be creative.  I chewed on the snacks this weekend.  Delicious.  Let me know what you suggest!

SASHIMI OF HAM

4 seaweek snacks
2 slices low-sodium ham
1/4 cup fat free cheese
a few slices of fresh jalapeno

He piling and snack!  It's as simple as that.

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Chicken and eggplant lasagna

Posted 9 January 2013 by janice chicken and eggplant lasagna

I love eggplant.  As I do most vegetables.  It's really too bad that this is not a vegetarian because I would have 5 recipes per day to publish.  But it is not and we must eat our protein!  So I have my cooked chicken the night before in my soup.  But you can easily use rotisseried chicken or any other leftover chicken you have.  It was super easy.  You can use a House from a previous post marinara sauce, or you can buy a.  Just look for fat and suger.  Otherwise, it is super easy and very quick to mount.  I can find fat free mozzarella of Kraft.  I hope that you all can too!

Chicken and eggplant lasagna

CHICKEN AND EGGPLANT LASAGNA

1 cup of chicken cooked, grated (I cooked mine last night with my soup, but you can also use a roasted chicken!)
1 large eggplant, cut into 1/4-inch slices
2/3 cup fat free cheese
1 cup fat free mozzarella cheese grated
2 cups marinara sauce
2 Cups grated Parmesan cheese

Eggplant

Eggplant spray with cooking spray and season with salt and pepper.

Eggplant in the oven

Cook at 400 on a sheet baking until tender, about 10 minutes, flip and cook another 10 minutes.  Set aside.

Assembly

In a small casserole layer half the eggplant, then the chicken, cheese and marinara.  Repeat the layers (less chicken) ending with Parmesan cheese sprinkled on top.

Ready for the oven

Bake in oven at 375 for 35-40 minutes.

BASIC MARINARA SAUCE

1 cup chopped onion
4 garlic cloves, minced
2 T tomato paste
1/2 cup red wine 2 T balsamic vinegar or dry
1 T sweetener
1 T chopped fresh or 2 t dried Basil
1/4 cup dried oregano
2 T chopped fresh or 1 T dried parsley
2 cans 15 oz of tomatoes or 1 box of 32 oz plum tomatoes, chopped
1/2 t red pepper flakes

Heat the oil in a saucepan over medium-high heat.  Add the onions and garlic and sauté 5 minutes.  Add the tomato paste and cook for a minute.  Mix the remaining ingredients and bring to a boil.  Reduce heat to medium and cook uncovered for about 15 minutes.

2 Portions

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Kale gravy pork chops

Posted on October 2, 2012 by janice Kale gravy pork chops

Depending on what day it is for you, it can work for a PP or a day of PV.  Just put away for another day if cabbage a day PP and enjoy the sauce.  In any event, the pork is delicious.  Because it is so lean, being careful not to overcook your meat.

KALE GRAVY PORK CHOPS

2 Cut pork chops Center
1/2 small onion, finely chopped
3/4 cup low sodium chicken stock (preferably homemade!)
1/2 bunch of kale, tough ribs removed and coarsely chopped
1 t corn starch

Put the pork at room temperature and season with salt and pepper.  In a skillet, Cook the pork with a non-stick cooking spray little, until this that cooked, about 4 minutes on each side depending on the thickness, it is.  Remove from the Pan and keep warm on a plate.  Add the onion to the Pan and cook until tender, about 8 minutes.  Add cornstarch, mix well and pour into the broth.  Do add the Kale and cook for one minute.  Cook until the Kale is soft and sauce has thickened, about 4 minutes.  If the mixture becomes too dry, add just a few tablespoons of water.

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Soup with Cheddar and broccoli

Posted on October 4, 2012 by janice soup with Cheddar and broccoli

I mean simple.  This soup was ahead of me in less than half an hour.  Well, I made my own chicken broth, but it's because I had nothing better to do with my time.  And it's really cool because you can control the amount of sodium that is-EC/do not in va!  Another low sodium broth, you need some veggies, a little milk and some cheese fat free!  That's it!  Picture probably does justice.  You know, the soup is really hard to photograph!

SOUP WITH CHEDDAR AND BROCCOLI

4 cups of broccoli bouquets
4 cups low sodium chicken broth
1/2 cup fat-free milk
1/2 cup fat free, grated cheddar

Bring the broth chicken and broccoli to simmer and cover.  Cook for 20 minutes.  Remove from heat and add milk and cheddar.  Using a blender or mixer immersion, puree until smooth.  Taste for salt and pepper and season accordingly.  Enjoy now!

Chicken house stock

CHICKEN HOUSE STOCK

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Carrots and Braised cabbage

Posted October 1, 2012 by janice Braised cabbage and carrots

I served these vegetables with the perfect roast chicken I made a few days ago.  What I need you to do, is get a whole chicken cut into pieces and roast.  You can then save some meat for your soup in the coming days.  These vegetables are wonderful with chicken roast, especially if you have taken the time to make your own stock.  You could also remove meat from chicken, do actions and then simply roasting boneless chicken.  Don't forget to adjust the cooking time if you do.  Boneless chicken cooked much faster.  Remember, if you remove the pieces of chicken (like the tip of the wings), save and throw them in the freezer for future action!

BRAISED CABBAGE AND CARROTS

1/2 bunch of fresh cabbage, ribs and stems removed and chopped
4 carrots, cut in 1-inch pieces 1/2
1/2 small onion, sliced
1 1/2 cup low sodium chicken broth

In a non-stick cooking spray little, sauté the carrots and onions in a saucepan for about 5-6 minutes.  Add cabbage curly and about 1/2 cup of broth, turn down the heat and cover.  Cook for about 20 minutes, check to ensure that you have liquid in the saucepan, add as needed.  Season with salt and pepper and fresh herbs that you like.  The broth is so tasty that you will not believe here is it easy and tasty!

Perfect roast chicken thighs

PERFECT ROAST CHICKEN THIGHS

8 bone-in chicken thighs, skin on (you can remove the skin later)
spray with olive oil
1 lemon juice
salt and ground pepper
Paprika (I used smoked Spanish and sharp Hungarian)
1/2 t no Educolrant
1T grainy mustardIn a bowl, mix the chicken thighs with the juice of lemon and olive oil spray. Season with salt and pepper, sweetener, and paprika and marinate 1 hour (if you have time, just Season generously on both sides, squeeze half the lemon juice on the side of the flesh of the chicken and press the other half on the bottom of the baking dish). Roast chicken skin down to 375 for 35 minutes. turn over and bake for 15 minutes more. Brush with mustard on the chicken and place under the broiler for 5 minutes.

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Chicken curry soup

Posted on October 3, 2012 by janice chicken curry soup

The third night recipe and this one does not disappoint!  Make sure you only do enough for lunch tomorrow.  It's delicious!

CHICKEN CURRY SOUP

2 green, white, and green onions chopped finely
2-3 t curry powder
2 cups low sodium chicken broth
1 bag 12 oz cauliflower florets
2 carrots, cut into rings
Chicken 2 spit, shredded chicken breasts
1 cup fat-free milk
Salt and pepper
1 t cornstarch mixed with 2 T milk

Add first 6 ingredients in a saucepan and bring to a boil.  Reduce heat and simmer, covered, for 20 minutes.  Add the milk and bring to simmer, add the cornstarch mixture and cook for 5 minutes, or until the soup has thickened a bit.  Season with salt and pepper.

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Shopping list and Menu for the week

LIST OF RACES AND THE MENU PLANNED FOR THE WEEK

I did not always have the time to do it, but I found myself with some free minutes this week, and I know how to take advantage of many readers of this blog list and menus provided to make it easier on themselves.  Friday, I posted a recipe for chicken house stock I used in many of these recipes.  I tell you, this is the case is worth the time and effort (and it's really not that big of a deal, you just throw it all in the pot and wait 2 hours, filter and store) because the stock is much tastier and it's so satisfying to know that you made it yourself all!  So... here is my menu for the week.  I hope this works for you all.  I'll post the first recipe Monday morning.  Happy dieting!

MENU:

Perfect chicken roasted of a previous post this week, with SAUTEED cabbage and carrots

KALE GRAVY PORK CHOPS
CHICKEN CURRY SOUP
SOUP WITH BREAD HAM ' N CHEDDAR CHEESE AND BROCCOLI
BRAISED BEEF AND CARROTS

SHOPPING LIST:

a whole chicken  (For this first dish of the week you want to change the original recipe posted for a whole chicken instead of 8 pieces of chicken.)  In this way, you can use the following night of the breast for your soup.  (You'll want to buy enough kale for this dish and the pork chops with the third day)
a large bunch of kale
a 3 lb bag of carrots
2 cups of cauliflower bouquets
2 Centre pork chops  (I'll post another recipe of pork chop next week so if it is cheaper to buy multipack-do so!)
4 cups of broccoli bouquets
top sirloin 3 lbs (I used a large piece of chest for the first cut and had my butcher to trim all the fat it first cut is much leaner than the second notch)

PANTRY ITEMS YOU MAY OR MAY NOT:

chicken house stock
low fat beef broth
a lemon
mustard
paprika
sweetener
cooking spray
Onion
green onions
fat-free milk
curry powder
corn starch
fat free cheddar cheese, grated
fat free Philadelphia cream cheese
fat free Greek yogurt
jalapeno pepper
red pepper
4 whole eggs plus 2 egg whites
baking powder
oat bran
wheat bran
low ham fat, low in sodium, diced
free fat, grated mozzarella (or you can just use cheddar cheese soup recipe)
dry red wine
Chile powder
Paprika (I use smoked Spanish)

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